Peanuts vs. Almonds
Nutrition comparison of Peanuts and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and almonds:
- Both almonds and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
- Almond has more riboflavin, however, peanut contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E and iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and peanuts are high in calories. Almond is very similar to almond for calories - almond has 579 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is similar to almonds for protein, carbs and fat. Peanuts has a macronutrient ratio of 16:13:71 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Almonds | |
|---|---|---|
| Protein | 16% | 14% |
| Carbohydrates | 13% | 14% |
| Fat | 71% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and peanuts contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both almonds and peanuts are high in dietary fiber. Almond has 49% more dietary fiber than peanut - almond has 12.5g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Almonds and peanuts contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both almonds and peanuts are high in protein. Peanut has 15% more protein than almond - almond has 21.2g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and almond has 51% less saturated fat than peanut - almond has 3.8g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both almonds and peanuts are low in trans fat - almond has 0.02g of trans fat per 100 grams and peanut has 0.03g of trans fat.
Vitamins
Vitamin A
Almonds and peanuts contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 420% more Vitamin E than peanut - almond has 25.6mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
The B Vitamins
Almond has more riboflavin, however, peanut contains more niacin, pantothenic acid, Vitamin B6 and folate. Both peanuts and almonds contain significant amounts of thiamin.
| Peanuts | Almonds | |
|---|---|---|
| Thiamin | 0.152 MG | 0.205 MG |
| Riboflavin | 0.197 MG | 1.138 MG |
| Niacin | 14.355 MG | 3.618 MG |
| Pantothenic acid | 1.011 MG | 0.471 MG |
| Vitamin B6 | 0.466 MG | 0.137 MG |
| Folate | 97 UG | 44 UG |
Minerals
calcium
Both almonds and peanuts are high in calcium. Almond has 364% more calcium than peanut - almond has 269mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Almond is an excellent source of iron and it has 135% more iron than peanut - almond has 3.7mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both almonds and peanuts are high in potassium. Almond has 16% more potassium than peanut - almond has 733mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than almond per 100 grams.
| Peanuts | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.003 G |
| Total | 0.026 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both peanuts and almonds contain significant amounts of linoleic acid.
| Peanuts | Almonds | |
|---|---|---|
| other omega 6 | 0.004 G | 0.002 G |
| linoleic acid | 9.715 G | 12.324 G |
| Total | 9.719 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Peanuts g
()
|
Daily Values (%) |
Almonds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or peanuts contain more calories in 100 grams?Both almonds and peanuts are high in calories. Almond is quite similar to almond for calories - almond has 579 calories in 100g and peanut has 587 calories.
Does almonds or peanuts contain more calcium?
Both almonds and peanuts are high in calcium. Almond has 360% more calcium than peanut - almond has 269mg of calcium in 100 grams and peanut has 58mg of calcium.
Does almonds or peanuts contain more iron?
Almond is an abundant source of iron and it has 140% more iron than peanut - almond has 3.7mg of iron in 100 grams and peanut has 1.6mg of iron.
Does almonds or peanuts contain more potassium?
Both almonds and peanuts are high in potassium. Almond has 20% more potassium than peanut - almond has 733mg of potassium in 100 grams and peanut has 634mg of potassium.